Activation/ Foundation Program

Specific for t-spine and hips

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. Alternating scratch

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 each side
  • Controlled

2. banded thoracic mobility

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 each side
  • Controlled

3. wall slides

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

4. Deadbug

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

5. supine single leg hamstring mobilization

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 each side
  • Controlled

6. hip internal rotation

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 each side
  • Controlled

7. glute bridge

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled

8. walk

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Controlled

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now